Holiday Travel and Your Back: Simple Tips for Plano Families
Thanksgiving through New Year is one of the busiest travel stretches of the year. Many Plano families spend hours in the car on I-35 or US-75, wait in long lines at DFW and Love Field, and lift heavy suitcases and gifts in and out of trunks and overhead bins. It is no surprise that many people come home with a stiff neck or a sore lower back.
At Adams Chiropractic Health Center, we have cared for the Plano community since 1978. Here are simple ways to stay comfortable while you travel this season.
Why travel is hard on your back
- Sitting for hours. Long stretches in a car or airplane seat keep your hips bent and your back in one position.
- Awkward lifting. Reaching into a trunk or overhead bin while holding a heavy bag puts extra load on the lower back and shoulders.
- Unfamiliar beds. Guest rooms, air mattresses and sofa beds may not support you the way your own bed does.
- Changes in routine. Less walking and exercise during the holidays can leave muscles and joints feeling tight.
On the road
- Adjust your seat before you leave. Sit with your hips back in the seat, your knees about level with your hips and the steering wheel within easy reach.
- Support your lower back. A small rolled towel or cushion behind your lower back can help you sit more comfortably.
- Stop every one to two hours. Get out, walk for a few minutes and do a few gentle stretches.
- Keep your head back. Adjust the headrest so it sits close to the back of your head.
At the airport and on the plane
- Pack lighter where you can. Two medium bags are often easier to manage than one very heavy bag.
- Use rolling luggage. Push or pull bags rather than carrying them on one shoulder.
- Lift with care. Keep the bag close to your body, bend at your hips and knees, and avoid twisting while you lift.
- Move during the flight. When it is safe, stand up, walk the aisle or do simple ankle and shoulder rolls in your seat.
While you are visiting
- Bring a pillow you like if you are sleeping somewhere unfamiliar.
- Take a short walk after big holiday meals.
- Share the heavy lifting when moving tables, chairs and boxes of decorations.
When to schedule a visit
Do not wait to see if it goes away on its own. Call us as soon as you notice:
- Lower back or neck soreness or stiffness after a long drive or flight
- Shoulder or upper back tightness after lifting luggage
- Headaches that seem related to neck tension
- Trouble getting back to your usual exercise or daily activities
If you have numbness, weakness or severe pain, go to an urgent care facility right away.
Frequently asked questions
How often should I stop on a long holiday drive?
A good habit is to stop every one to two hours to stand up, walk for a few minutes and gently stretch. Changing position regularly helps keep the back, hips and neck from tightening up.
What is the safest way to lift luggage into a car or overhead bin?
Keep the bag close to your body, bend at the hips and knees instead of your waist, and avoid twisting while you lift. Split heavy items into smaller bags or ask for help when you can.
When should I call a chiropractor after a trip?
Call as soon as you notice back or neck soreness or stiffness after a trip. There is no need to wait it out at home. If you have numbness, weakness or severe pain, go to an urgent care facility right away.
Our experienced chiropractors, Dr. Homer C. Adams II, D.C., and Dr. Willie Ow, D.C., offer personalized chiropractic treatment plans, including spinal adjustments, extremity adjusting, electrical stimulation therapy and physical rehabilitation with therapeutic exercise. We take a conservative, nonsurgical approach and tailor care to each patient. Learn more about chiropractic care in Plano, TX or see our new patient information.
Individual results vary. This article is for general information and is not medical advice.